The boom, pop, and whistle of fireworks are fading as the Fourth of July rolls into the fifth. In celebration of our nation’s Independence Day, I want to share my latest workout, “Firecracker Five,” a circuit that works your muscles from head to toe.
Equipment: dumbbells or kettlebells, TRX straps
Aim to move continuously from one exercise to the next, resting as needed. Rest for 60-90 seconds at the end of each round.
Complete three to six rounds, based on the time you have available and your energy level for the day.
A1: Dumbbell Reverse Lunge — 8 reps per side, alternate legs
A2: One-Arm Kettlebell Press — 8 reps per side
A3: Kettlebell Deadlift — 8 reps
A4: TRX Inverted Row — 8 reps
A5: Hollow Body Hold “Reps” — 8 reps, 3-second leg lowering
If you don’t have access to both dumbbells and kettlebells, you can use whichever one you have to complete the exercises; for example, do a one-arm dumbbell press if you only have dumbbells.
If you need a modification for one of the exercises, please reach out to me by leaving a comment below or find me on Instagram or Facebook.